28/6 Nice cold commute today, nothing exciting 66min
45min Kb class. Was going to go heavier today, but after playing with the Bulgarian bag last night the forearms don't work properly. 16kg
29/6 Had a friend want a 8kg KB, so stopped by Australian Kettlebells on the way to work to pick one up for them. The extra weight made the hills so much more fun. Commute 1:25hrs
45min KB class. Had lots of fun as Ann-Michel told me that Ben wanted to hurt.
20 - 1 OA swings each side with rest being an alt of 1 - 20 with odd numbers being Push-ups & evens being rack Lunges. Then 3 x 15es OA Jerks. Nice rep total for session 720.
Tuesday, June 29, 2010
Sunday, June 27, 2010
23/6 Easy commute 66min & 45min KB class today working on technique 16kg
24/6 Easy commute 65min
PM
Deck Squats 2 x 20
Heel Step Downs 3 x 20es (45cm box)
2 x 20 Box jumps (45cm box)
10 Box jumps (63cm box)
10 Box jumps (56cm box)
5 x 5 Box jumps (83cm" box)
Toe touch step downs (63cm box) with 8kg to assist in leverage to get up
then to finish off played around with 2 boxes doing multiple jumps
27/6 Went for a ride with Gavin & Harry today. Left from My place then head for the Yarra trails. Did the stairs heading down to the river & Gavin found out how well his drink bottle stays in the cage & had to head half way back up[ to retrieve it. The it was onto the wet, wet, wet trails. With the extra rain we had last night it was wet & with the last minute decision to put the bootie covers on, I was happy. The other 2 not so happy. Popped out onto the road at Mont & headed through Eltham to Kangaroo Ground back onto a single track descent. Was behind Gav slightly on his right when he veered to his left to clear a branch that had come down as it was a lot lower on that side. I didn't have time to follow him as it was to slippery so tried to clear the high side. The front wheel clipped & slid left then hit the ground & kept sliding left & I was down in the mud sliding. Back up & off again, OK except for the ego. Back onto the road at the bottom of the decent & off to the trails at Sugarloaf Res. Great trails that held up well with all of the last couple of days of rain. After riding around the trails here it was off back to Eltham for Han's Loop & back home. Most of the trails were pretty good except for Banyule Flats. Ended up with 70km in 3:45hrs wet but not to cold. Only 1000m of climbing, will have to put some more in for the next one.
24/6 Easy commute 65min
PM
Deck Squats 2 x 20
Heel Step Downs 3 x 20es (45cm box)
2 x 20 Box jumps (45cm box)
10 Box jumps (63cm box)
10 Box jumps (56cm box)
5 x 5 Box jumps (83cm" box)
Toe touch step downs (63cm box) with 8kg to assist in leverage to get up
then to finish off played around with 2 boxes doing multiple jumps
27/6 Went for a ride with Gavin & Harry today. Left from My place then head for the Yarra trails. Did the stairs heading down to the river & Gavin found out how well his drink bottle stays in the cage & had to head half way back up[ to retrieve it. The it was onto the wet, wet, wet trails. With the extra rain we had last night it was wet & with the last minute decision to put the bootie covers on, I was happy. The other 2 not so happy. Popped out onto the road at Mont & headed through Eltham to Kangaroo Ground back onto a single track descent. Was behind Gav slightly on his right when he veered to his left to clear a branch that had come down as it was a lot lower on that side. I didn't have time to follow him as it was to slippery so tried to clear the high side. The front wheel clipped & slid left then hit the ground & kept sliding left & I was down in the mud sliding. Back up & off again, OK except for the ego. Back onto the road at the bottom of the decent & off to the trails at Sugarloaf Res. Great trails that held up well with all of the last couple of days of rain. After riding around the trails here it was off back to Eltham for Han's Loop & back home. Most of the trails were pretty good except for Banyule Flats. Ended up with 70km in 3:45hrs wet but not to cold. Only 1000m of climbing, will have to put some more in for the next one.
PM
Deck Squats 2 x 20
Play Around with the Bulgarian Bags while directing lots of farmer carries
Was Justin's Birthday during the week & Ann-Michel organised some tee shirts in his honour. Neil Requested pink.
Tuesday, June 22, 2010
Docker dashes to victory in final stage at Route du Sud
Mitchell Docker (Skil-Shimano) outsprinted his breakaway companions to win the final stage of the Route du Sud today. The 23-year-old Australian bested Sébastien Duret (Bretagne-Schuller) and Johan Mombaerts (Big Mat-Auber 93) at the conclusion of the 189.3km stage from Lavaur to Castre. Docker's victory was his second of the season and the 11th for his team this year.
Mitchell Docker (Skil-Shimano) outsprinted his breakaway companions to win the final stage of the Route du Sud today. The 23-year-old Australian bested Sébastien Duret (Bretagne-Schuller) and Johan Mombaerts (Big Mat-Auber 93) at the conclusion of the 189.3km stage from Lavaur to Castre. Docker's victory was his second of the season and the 11th for his team this year.
20/6 Busy day today so only managed 60min on the indoor trainer. After an easy warm-up set myself a target of holding 100rpm 230watts for 50min then an easy cool down. Haven't been on the trainer for a while & the constant effort did begin to hurt.
PM Sent everyone but Simone out doing different types of Farmers Walks & Carries. Simone & myself spent the whole session doing lots of Glute & Lower back activation work
21/6 Commute with Riley's drop off 1:35hrs
50min KB session lots of technique work tonight
22/6 Quite day today with a funeral in the afternoon, so picked Riley up after Early learners for an easy 40min on the bike.
Here's Neil, play with the 83cm box. The KB's aren't giving him extra weight, they are giving him extra leverage to be able to step up.
PM Sent everyone but Simone out doing different types of Farmers Walks & Carries. Simone & myself spent the whole session doing lots of Glute & Lower back activation work
21/6 Commute with Riley's drop off 1:35hrs
50min KB session lots of technique work tonight
22/6 Quite day today with a funeral in the afternoon, so picked Riley up after Early learners for an easy 40min on the bike.
Here's Neil, play with the 83cm box. The KB's aren't giving him extra weight, they are giving him extra leverage to be able to step up.
Sunday, June 20, 2010
17/6 Easy commute 66min
PM
Deck Squats 2 x 20
Heel Drop Step Downs 3 x 20es. Some people were using a little bit to much of the other leg for the step-up so by going with only allowing the heel to touch this becomes so much harder on the training leg.
3 x 10 Box jumps (45cm box)
3 x 10Box jumps (63cm box)
3 x 5 Box jumps (56cm box)
3 x 5 Box jumps (83cm" box)Just shy of half my height by 0.5cm of just past Neils Knees. Gavin was the big surprise landing easy on the box with plenty of room for more box underneath him. For me it was close, having to land on the box in full squat, with one major foot scrape in the last step. The hardest part was talking yourself into attempting the first rep of each set.
3 x 30 @ 20kg squats, reverse lunges, jumping lunges, jumping squats
PM
Deck Squats 2 x 20
Heel Drop Step Downs 3 x 20es. Some people were using a little bit to much of the other leg for the step-up so by going with only allowing the heel to touch this becomes so much harder on the training leg.
3 x 10 Box jumps (45cm box)
3 x 10Box jumps (63cm box)
3 x 5 Box jumps (56cm box)
3 x 5 Box jumps (83cm" box)Just shy of half my height by 0.5cm of just past Neils Knees. Gavin was the big surprise landing easy on the box with plenty of room for more box underneath him. For me it was close, having to land on the box in full squat, with one major foot scrape in the last step. The hardest part was talking yourself into attempting the first rep of each set.
3 x 30 @ 20kg squats, reverse lunges, jumping lunges, jumping squats
Wednesday, June 16, 2010
15/6 After the nice day off yesterday, it's back to work with a lazy commute 65min. Could have gone out long but was soft/lazy.
50min KB class was fun with a light weight 16kg & lots of reps
16/6 Only time for the quick commute today, so no extra's. 66min. Buy the look of tomorrows forcast the weather is going to be mean to me with high winds & rain. Reminds me of Greymouth where I grew up.
45min KB class. Heavy today 32kg & ladders, ups & downs
Around body passes 3 x 10ew
2A Swings 3 x 10
1A Swings 1, 2, 3, 4, 5es
1A Cleans 1, 2, 3, 4, 5es
1A Jerks 1, 2, 3, 4, 5es
Rack Linge 1, 2, 3, 4, 5es
1A Jerks 5, 4, 3, 2, 1es
1Arm/leg Deadlift 5, 10, 15es
Goblet Squats 3 x 10
50min KB class was fun with a light weight 16kg & lots of reps
16/6 Only time for the quick commute today, so no extra's. 66min. Buy the look of tomorrows forcast the weather is going to be mean to me with high winds & rain. Reminds me of Greymouth where I grew up.
45min KB class. Heavy today 32kg & ladders, ups & downs
Around body passes 3 x 10ew
2A Swings 3 x 10
1A Swings 1, 2, 3, 4, 5es
1A Cleans 1, 2, 3, 4, 5es
1A Jerks 1, 2, 3, 4, 5es
Rack Linge 1, 2, 3, 4, 5es
1A Jerks 5, 4, 3, 2, 1es
1Arm/leg Deadlift 5, 10, 15es
Goblet Squats 3 x 10
Monday, June 14, 2010
13/6 Worked today & took the slightly longer way in 93min commute
PM
Bit of a play tonight with a circuit in the street with the Rope, MB slams & Slosh ball burpees, then inside for 3 sets of renegade row push-ups. 1set 2 x 20kg 2 sets 2 x 32kg
14/6 Queens Birthday holiday today so time with the family & out for lunch. Kids were having a quite time mid afternoon so out in the MTB playing in the mud 90min.
PM
Bit of a play tonight with a circuit in the street with the Rope, MB slams & Slosh ball burpees, then inside for 3 sets of renegade row push-ups. 1set 2 x 20kg 2 sets 2 x 32kg
14/6 Queens Birthday holiday today so time with the family & out for lunch. Kids were having a quite time mid afternoon so out in the MTB playing in the mud 90min.
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